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  6. Wild rice vs. Millet raw

Wild rice vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Millet raw

  • The amount of Copper, Manganese, Vitamin B1, Iron, Phosphorus, Fiber, Vitamin B3, Magnesium, Vitamin B6, and Vitamin B2 in Millet raw is higher than in Wild rice.
  • Millet raw covers your daily Copper needs 70% more than Wild rice.

Specific food types used in this comparison are Wild rice, cooked and Millet, raw.

Infographic

Wild rice vs Millet raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice
Wild rice
1
:
9
Millet raw
Millet raw
Contains less Sodium -40%
Contains more Calcium +166.7%
Contains more Iron +401.7%
Contains more Magnesium +256.3%
Contains more Phosphorus +247.6%
Contains more Potassium +93.1%
Contains more Zinc +25.4%
Contains more Copper +519.8%
Contains more Manganese +478.7%
Contains more Selenium +237.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains less Sodium -40%
Contains more Calcium +166.7%
Contains more Iron +401.7%
Contains more Magnesium +256.3%
Contains more Phosphorus +247.6%
Contains more Potassium +93.1%
Contains more Zinc +25.4%
Contains more Copper +519.8%
Contains more Manganese +478.7%
Contains more Selenium +237.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice
Wild rice
2
:
7
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +380%
Contains more Vitamin B1 +709.6%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B5 +450.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +226.9%
Contains more Vitamin K +80%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +380%
Contains more Vitamin B1 +709.6%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B5 +450.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +226.9%
Contains more Vitamin K +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Millet raw
Millet raw
Contains more Water +752.7%
Contains more Protein +176.2%
Contains more Fats +1141.2%
Contains more Carbs +241.4%
Contains more Other +710%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Water +752.7%
Contains more Protein +176.2%
Contains more Fats +1141.2%
Contains more Carbs +241.4%
Contains more Other +710%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1446%
Contains more Polyunsaturated fat +901.9%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1446%
Contains more Polyunsaturated fat +901.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Millet raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Millet raw Opinion
Net carbs 19.54g 64.35g Millet raw
Protein 3.99g 11.02g Millet raw
Fats 0.34g 4.22g Millet raw
Carbs 21.34g 72.85g Millet raw
Calories 101kcal 378kcal Millet raw
Fructose 0.2g Wild rice
Sugar 0.73g Millet raw
Fiber 1.8g 8.5g Millet raw
Calcium 3mg 8mg Millet raw
Iron 0.6mg 3.01mg Millet raw
Magnesium 32mg 114mg Millet raw
Phosphorus 82mg 285mg Millet raw
Potassium 101mg 195mg Millet raw
Sodium 3mg 5mg Wild rice
Zinc 1.34mg 1.68mg Millet raw
Copper 0.121mg 0.75mg Millet raw
Manganese 0.282mg 1.632mg Millet raw
Selenium 0.8µg 2.7µg Millet raw
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.05mg Wild rice
Vitamin B1 0.052mg 0.421mg Millet raw
Vitamin B2 0.087mg 0.29mg Millet raw
Vitamin B3 1.287mg 4.72mg Millet raw
Vitamin B5 0.154mg 0.848mg Millet raw
Vitamin B6 0.135mg 0.384mg Millet raw
Folate 26µg 85µg Millet raw
Vitamin K 0.5µg 0.9µg Millet raw
Tryptophan 0.049mg 0.119mg Millet raw
Threonine 0.127mg 0.353mg Millet raw
Isoleucine 0.167mg 0.465mg Millet raw
Leucine 0.276mg 1.4mg Millet raw
Lysine 0.17mg 0.212mg Millet raw
Methionine 0.119mg 0.221mg Millet raw
Phenylalanine 0.195mg 0.58mg Millet raw
Valine 0.232mg 0.578mg Millet raw
Histidine 0.104mg 0.236mg Millet raw
Saturated Fat 0.049g 0.723g Wild rice
Monounsaturated Fat 0.05g 0.773g Millet raw
Polyunsaturated fat 0.213g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
39%
Millet raw
Minerals Daily Need Coverage Score
21%
Wild rice
86%
Millet raw

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.674g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.73g)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.